12.7.20

Energy: 8

Soreness: none

Sleep: 7hr 40min + Sleep Quality: 8

Motivation: 8

Training Quality: 7

A. 10 min HSW walk practice

= No significant progress/difference
B. 10 alt leg switches in wall facing hold x 4, rest 60 sec

= good, trying to work on feeling shift in hands and spending more time balanced in middle and barely touching wall, generally control improving when I’m switching legs.
C. 5 wall-facing knee tucks x 4, rest 60 sec

= Better, I tried pressing into floor like you suggested in email and it helped! I videoed all sets and do noticed that sometimes I lose that active press and that’s when it falls apart a bit more. This does fatigue my shoulders a bit especially in later sets.

Video of two of better sets….

https://youtu.be/qpaLKG4zv-I

https://youtu.be/kdstm0pqy_U
+
A. Every 2:30 min x 10 sets: 60 sec max strict pullups

= 5 | 4 | 3 | 4 | 3 | 2 | 2 | 2 | 2 | 2
B. 5 mins accumulating banded CHIN pullups (thin red band)

= 15
C1. 10 alt DB snatch x 4, rest 30 sec
*start @ 35# and build each set to a heavy 10

= 35lb | 40lb | 45lb | 50lb
C2. 10 barbell bench press x 4, rest 90 sec
*build each set

= 70lb | 80lb | 85lb | 90lb
D. Alt. EMOM 4 min:
min 1: 45 sec max TTB
min 2: 45 sec max DU
–rest 2 min–
x 2

= 12 | 13 TTB – yeehaw!! These felt great! Did these as (5/4/3) and (7/4/2)

= 60 | 74 DU – 1 trip up in first set, second set unbroken – woo!!
E. EMOM 6 min: 15 GHD situps

^ good – last 2 sets get challenging/fatigued feeling in back
F. 4 supine grip barbell pendlay rows x 4, rest a needed
*increase loading

= 85lb (+10lb from LW)

PM
3 x 10 sec sprint on AB – establish max watts for the day

= 925 | 955 | 955
+
EMOM 10 min:
2 squat clean thrusters @ 80-85% of last week’s heavy

= 110lbs – felt smooth, challenging towards later sets (around set 7).
+
25ft front rack walking lunge x 6, rest 90 sec
*increase loading

= 95lb (+10lb from LW) – no knee pain, feeling good!!
+
3 RFT:
30 cal C2bike
20 2-DB FS @ 35# ea

= 9:32 – did all DB FS unbroken, they slowed down slightly around rep 14 in each set. Was able to keep pace on C2 consistent across sets as well (around 900 pace).